Uncommon Fitness Tips For Busy Men And Womenhttp://trimandhealthyguy.com
Get Trim and Fit By Eating What You likeWed, 28 Dec 2016 05:35:13 +0000en-UShourly1https://wordpress.org/?v=4.4.14Do You Eat Groundnuts? Read Thishttp://trimandhealthyguy.com/do-you-eat-groundnuts-read-this/
http://trimandhealthyguy.com/do-you-eat-groundnuts-read-this/#respondMon, 26 Dec 2016 12:24:57 +0000http://trimandhealthyguy.com/?p=297I know that your mind has skipped again on seeing this headline. You’d say,” These people have come again with their nutrition doom articles. What is wrong with eating groundnuts again this time?

What are they going to talk about groundnuts today? Well I’d just say that it is not what you think and I’d like you to read this in full because it has got some real meat for you.

Just calm down. This article isn’t going to condemn groundnuts which maybe, is one of your favorite nuts and which you have read to be very healthy. I like groundnuts too and I enjoy it.

I am going to show you the super benefits of this food. Benefits I think you may not have heard before. But, before ending this article, I will also tell you about the type of groundnut you should NOT eat. Yes. The type that can actually cause problems.And not just a small problem but a very big one-CANCER. Now that was scary, huh?

Read on to find out which one and what to do.

Groundnut, also known as peanuts is a wonderful food and one of my favorite nuts. It is also for millions of people around the world and can be eaten in different ways.

Although appearing as and referred to as a nut, it is actually the underground pod of a legume, rather than a true nut.

Peanuts, which are high in protein and vitamin B and E, as well as magnesium, manganese, and phosphorus, are eaten raw or boiled and roasted (and often salted) as a snack, and they are cooked in a wide variety of southeast Asian, African, and South American dishes (ranging from soups, stews, and curries to the peanut sauces typical of Indonesian satay and various Asian noodle dishes), as well as used in confections.

They are frequently ground into peanut butter (groundnut paste that we use to eat garden eggs), or pressed for the oil, which is used in cooking (Kuli-kuli is made from this), salad dressings, margarine, and mayonnaise, as well as in the manufacture of soaps and cosmetics.

Not only do peanuts taste good, they are also rich in protein, fat, and various healthy nutrients.

Studies show that peanuts may be useful for weight loss, and are linked to reduced risk of cardiovascular disease.

Nutritional Contents of Groundnuts

Vitamins and Minerals

Peanuts are an excellent source of various vitamins and minerals. The following vitamins and minerals are in particularly high amounts in peanuts

Biotin: Peanuts are one of the richest dietary sources of biotin, which is particularly important during pregnancy.

Copper: A dietary trace mineral that is often low in the Western diet. Copper deficiency may have adverse effects on heart health.

Niacin: Also known as vitamin B3, niacin has various important functions in the body. Niacin has been linked with reduced risk of heart disease.

Folate: Also known as vitamin B9 or folic acid, folate has many essential functions and is especially important in pregnancy.

Manganese: A trace element found in drinking water and most foods.

Vitamin E: A powerful antioxidant, often found in high amounts in fatty foods.

Thiamin: One of the B-vitamins, also known as vitamin B1. It helps the body’s cells convert carbs into energy, and is essential for the function of the heart, muscles, and nervous system.

Phosphorus: Peanuts are a good source of phosphorus, a mineral that plays an essential role in the growth and maintenance of body tissues.

Magnesium: An essential dietary mineral with various important functions. Magnesium intake is believed to protect against heart disease.

Bottom Line: Peanuts are an excellent source of many vitamins and minerals. These include biotin, copper, niacin, folate, manganese, vitamin E, thiamin, phosphorus, and magnesium.

Peanut Proteins

Peanuts are a good source of protein.

The protein content ranges from 22-30% of calories, making peanuts a rich plant-based protein source.

The most abundant proteins in peanuts, arachin and conarachin, can be severely allergenic to some people, causing life-threatening reactions.

Bottom Line: For a plant food, peanuts are an exceptionally good source of protein.

Weight Loss

Obesity is on the increase around the world, especially in developed countries. African countries, including Nigeria now have a lot of obese people with the attendant problems.

Peanuts have been widely studied with regard to weight maintenance.

Despite being high in fat and calories, peanuts do not appear to contribute to weight gain.

In fact, observational studies have shown that peanut consumption may help maintain a healthy weight status and reduce the risk of obesity.

These studies are all observational, which means that they cannot prove causation. In fact, it is well possible that the consumption of peanuts may be a marker of other healthful behaviors, which contribute to reduced weight gain.

However, one small study in healthy women showed that when peanuts were given as a substitute for other sources of fat in a low-fat diet, the women lost 3 kg over a 6-month period, despite being told to maintain their initial weight.

Another study found that when 89 g (500 kcal) of peanuts were added to the daily diet of healthy adults for 8 weeks, they did not gain as much weight as expected.

Various factors make peanuts a weight loss friendly food:

Peanuts may reduce food intake by promoting satiety to a greater extent than other common snacks, such as rice cakes.

Because of how satiating peanuts are, people appear to compensate for increased peanut consumption by eating less of other foods.

When whole peanuts are not chewed well enough, a portion of them may pass through the digestive system without being absorbed.

The high content of protein and monounsaturated fat in peanuts may increase energy expenditure.

Peanuts are a source of insoluble dietary fiber, which is linked with reduced risk of weight gain.

Bottom Line: Peanuts are very filling, and can be considered an effective component of a weight loss diet.

Heart Health

Heart disease is one of the leading causes of death worldwide.

Observational studies indicate that consuming peanuts (and other types of nuts) may protect against heart disease.

Various mechanisms have been discussed as a potential explanation for these effects, which are likely the result of many different factors.

One thing is clear, peanuts contain a number of heart-healthy nutrients. These include magnesium, niacin, copper, oleic acid, and various antioxidants, such as resveratrol.

Bottom Line: As a source of many heart-healthy nutrients, peanuts may help prevent heart disease.

Gallstone Prevention

Two observational studies suggest that frequent peanut consumption may cut the risk of gallstones in both men and women.

Most gallstones are largely composed of cholesterol. Therefore, the cholesterol-lowering effect of peanuts has been suggested to be a possible explanation.

Further studies are needed to confirm these findings.

Bottom Line: Peanut consumption may cut the risk of gallstones.

Adverse Effects and Individual Concerns

Aside from allergies, eating peanuts has not been linked with many adverse effects.

However, peanuts can sometimes become contaminated with aflatoxin, a toxic substance produced by molds.

Aflatoxin Poisoning

Peanuts can sometimes be contaminated with a species of mold (Aspergillus flavus), which produces a toxic substance called aflatoxin.

The main symptoms of aflatoxin poisoning include loss of appetite and yellow discoloration of the eyes (jaundice), typical signs of liver problems.

The risk of aflatoxin contamination depends on how peanuts are stored, being more common under warm and humid conditions, especially in the tropics.

Aflatoxin contamination can be effectively prevented by proper drying of peanuts after harvest and keeping temperature and humidity low during storage.

Bottom Line: If stored under warm and humid conditions, peanuts can become contaminated with aflatoxin, which may cause liver problems.

NOTE: Do not eat bad/spoiled groundnuts.Always remove them from any pack or wrap you buy and eat only the good ones.This toxins can also be found in other seeds and nuts likes melon seeds(Egusi) ,hence make sure you pick them well before using.

Antinutrients

Peanuts contain a number of so-called antinutrients, substances that impair the absorption of nutrients and reduce nutritional value.

Of the antinutrients in peanuts, phytic acid is particularly noteworthy.

Phytic acid (phytate) is found in all edible seeds, nuts, grains and legumes. In peanuts, it ranges from 0.2-4.5%.

Phytic acid impairs the absorption of iron and zinc from the digestive tract.

Therefore, heavy consumption of peanuts may contribute to deficiencies in these minerals over time.

Phytic acid is usually not a concern in well-balanced diets and among those who eat meat regularly. On the other hand, it may be a problem in developing countries where the main food sources are grains or legumes.

Allergy to peanuts is estimated to affect approximately 1% of Americans.

Peanut allergies may be severe, potentially life-threatening, and peanuts are sometimes considered to be the most severe allergen.

People with peanut allergy should avoid peanuts and peanut products.

Bottom Line: Many people are allergic to peanuts and need to avoid them. Peanut allergy can be life-threatening in severe cases.

Summary

Peanuts are as popular as they are healthy.

They are an excellent plant-based source of protein, and are high in various vitamins, minerals and plant compounds.

They can be useful as a part of a weight loss diet, and may reduce the risk of both heart disease and gallstones.

However, being high in fat, peanuts are a high-calorie food and should not be eaten in excess.

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What do you think about this article and groundnuts? Say your mind in the comments box below

References:

https://www.ncbi.nlm.nih.gov/pubmed/18456104

]]>http://trimandhealthyguy.com/do-you-eat-groundnuts-read-this/feed/0Benefits Of Chilli Pepperhttp://trimandhealthyguy.com/benefits-of-chilli-pepper/
http://trimandhealthyguy.com/benefits-of-chilli-pepper/#respondTue, 30 Aug 2016 06:46:59 +0000http://trimandhealthyguy.com/?p=295Many people may not know that pepper is not just another ingredient you add to your food to spice it up and add that ‘peppery’ feeling and taste.

Yea,its a very mandatory stuff for many families and meals without pepper tastes awful for many people.However peptic ulcer patients are advised to keep away or to reduce consumption to lowest quantity.

However surprising thing is that many do not know that chilli pepper actually helps in ulcer prevention.Yes!

How?I know you just asked that question in your mind.True or false?…
Not only do they not cause ulcers, they can help prevent them by killing bacteria you may have ingested, while stimulating the cells lining the stomach to secrete protective buffering juices.
Check out the following amazing benefits of chilli pepper:

Fighting Inflammation
Chili peppers contain a substance called capsaicin, which gives peppers their characteristic pungence, producing mild to intense spice when eaten. Capsaicin is a potent inhibitor of substance P, a neuropeptide associated with inflammatory processes. The hotter the chili pepper, the more capsaicin it contains.

Natural Pain Relief
Topical capsaicin is now a recognized treatment option for osteoarthritis pain. Several review studies of pain management for diabetic neuropathy have listed the benefits of topical capsaicin to alleviate disabling pain associated with this condition.

Help Stop the Spread of Prostate Cancer
Red chili peppers’ capsaicin, the compound responsible for their pungent heat, stops the spread of prostate cancer cells through a variety of mechanisms, indicates a study published in the March 15, 2006 issue of Cancer Research.

Capsaicin triggers suicide in both primary types of prostate cancer cell lines, those whose growth is stimulated by male hormones and those not affected by them.

In addition, capsaicin lessens the expression of prostate-specific antigen (PSA),inhibits the ability of the most potent form of testosterone, dihydrotestosterone, to activate PSA, and directly inhibits PSA transcription, causing PSA levels to plummet.

The dose effective for test animals was equivalent to 400 milligrams of capsaicin, three times a week, for a man weighing about 200 pounds. After four weeks of receiving capsaicin, prostate cancer tumor growth and size decreased significantly in the animals.

WARNING:Excessive intake of hot chilies has been linked to stomach cancer, so don’t go overboard.

Clear Congestion
I know that many of us must have experienced this several times.When that food is ‘peppery’ you tend to blow your nose more and you discover that you have a runny nose,hence next time your nose is blocked,just incorporate chilli pepper and soon you d experience free nose.

Capsaicin not only reduces pain, but its peppery heat also stimulates secretions that help clear mucus from your stuffed up nose or congested lungs.
Lose Weight

All that heat you feel after eating hot chili peppers takes energy—and calories to produce.

Even sweet red peppers have been found to contain substances that significantly increase thermogenesis (heat production) and oxygen consumption for more than 20 minutes after they are eaten.

Researchers found that DCT in capsule form acts similarly to capsaicin, minus the fiery sensation.

In a small study, people who took it while following a high-protein, very low-calorie diet for a month burned about an extra 100 calories per day.

However, they didn’t lose more weight than people taking a placebo pill, perhaps because their diet was already very low in calories. Larger, longer studies are needed to check the results.

If you loved this article,let us know by using the comment box below.We urge you to share this and let your friends know about it.

]]>http://trimandhealthyguy.com/benefits-of-chilli-pepper/feed/0Food With “GOOD” Fatshttp://trimandhealthyguy.com/food-with-good-fats/
http://trimandhealthyguy.com/food-with-good-fats/#respondTue, 30 Aug 2016 06:35:25 +0000http://trimandhealthyguy.com/?p=290As I have said in some of my posts,not all fats are bad and to be dreaded.Actually our bodies need fats to function properly BUT it depends on the type of fats that we are consuming.

So what types of fats do our bodies need and what are their sources?

This small post looks at this important issue. Lets roll…..

We have been talking about avoiding fats and fat laden foods to stay healthy because of the effect on your heart.

But I also have posted several times that not all fats is bad. There are some “good” fats you can incorporate into your meals and they provide no ill health to you.
Here are a few of them:

1.AVOCADOS: They’re delicious, creamy and luscious, so what’s not to love about avocados? A good serving contains approximately 3g of fat, and 75% of that fat comes from the “good” monos and polys-good fats. Avocados also contain nearly 20 different vitamins, minerals and beneficial phytonutrients. And they are cheap and available.

2. PORK: Pork is rich in monounsaturated fat, and ounce-for-ounce, pork tenderloin contains less fat than a chicken breast. That’s good news, considering
the fact that many of us here do not know this and we also think that pork is all fat. In fact, a recent study of overweight adults found that regular consumption of fresh, lean pork served to improve body composition and cardiovascular risk factors

3. WALNUTS: We all see it all the time as it’s is peddled around our vehicles on transit. At some points along as the traffic jam up and our trip drag on.

Reach out and grab it next time. With nearly 3g of healthy monounsaturated fat per 1-oz serving, walnuts are also nutritional dynamos, packing a powerful punch of protein, fibre, magnesium, and phosphorus — all important nutrients for optimal health. For a crunchy and tasty snack, try these Parmesan Herbed Walnuts.

4.ALMONDS: Though not very popular especially in some villages but you can still find it even in shops in the cities if you ask for it. Reaching for a small handful of almonds will supply you with a tasty, protein-packed snack that contains 9g of monounsaturated fat per 1-oz serving — that’s about 23 whole almonds.

This nutrient-dense nut is also a terrific source of vitamin E, magnesium and manganese, as well as a good source of fiber, copper, phosphorus, and riboflavin.

5. OLIVE OIL: Just one tablespoon of olive oil contains about 10g of monounsaturated fat, and only 2g of saturated fat. Due to its high monounsaturated content, olive oil is a terrific option for boosting heart health. Use regular olive oil to sauté a variety of colorful veggies or you can even bake with it.

Extra virgin olive oil (which is a bit more expensive) is made from the first pressing of the olives and contains the highest antioxidant levels, but these also start degrading sooner when exposed to heat.

More of this coming your way soon.If you have any question just drop it in the comment box below or check our facebook page and ping me via BBM or whatsApp.

Note:1 oz(ounce) = 28.4grams

]]>http://trimandhealthyguy.com/food-with-good-fats/feed/0Do You Take Water Melon? Please Read Thishttp://trimandhealthyguy.com/do-you-take-water-melon-please-read-this/
http://trimandhealthyguy.com/do-you-take-water-melon-please-read-this/#respondWed, 24 Aug 2016 01:04:45 +0000http://trimandhealthyguy.com/?p=269Many of us eat many things we see sold along the roads, in the supermarkets and even open markets without actually knowing what we are consuming.

Does knowledge of what you eat matter to you?

Do you bother to check how healthy whatever you are eating is before dropping them in your system?

I want to use this little piece to tell you what you may never have heard about one of the foods I believe you consume regularly-water melon.

Please read on.

At this time, I’m aware your eyes are all out and your heart may be thumping to know what “bad or good news” I am going to break .

Well, I am always for the good news. And I think it is better to bear good news because we all like it.Let’s roll on..

Yes.

Watermelon is a very wonderful food that should make up part of your daily intake. Watermelons are mostly water — about 92 percent — but this refreshing fruit is soaked with nutrients. Each juicy bite has significant levels of vitamins A, B6 and C, lots of lycopene, antioxidants and amino acids.

There’s even a modest amount of potassium. Plus, this quintessential summer snack is fat-free, very low in sodium and has only 40 calories per cup.

For those trying to lose weight, watermelon is a good food with low calories and very filling which is highly recommended. It has enough water which keeps you rehydrated and satisfied while at the same time, helping to keep you in shape.

Apart from the above it is also loaded with important nutrients needed by your body to keep you strong and healthy.

According to livescience ,Scientists have taken notice of watermelon’s high lycopene levels — about 15 to 20 milligrams per 2-cup serving, according to the National Watermelon Promotion Board — some of the highest levels of any type of fresh produce.

Lycopene is a phytonutrient, which is a naturally occurring compound in fruits and vegetables that reacts with the human body to trigger healthy reactions.

It is also the red pigment that gives watermelons, tomatoes, red grapefruits and guavas their color.

Let’s look at the nutritional values of Watermelon

Anti-Inflammatory and Antioxidant Support

Phenolic compounds in watermelon—including flavonoids, carotenoids, and triterpenoids—make this fruit a choice for anti-inflammatory and antioxidant health benefits.

If you had to pick a single nutrient from this anti-inflammatory and antioxidant category that has put watermelon on the map, that nutrient would be lycopene.

Alongside of pink grapefruit and guava, watermelon is an unusually concentrated source of this carotenoid.

Antioxidant carotenoids found in watermelon include significant amounts of beta-carotene. Like lycopene, the beta-carotene in watermelon also increases with ripening.

Citrulline, Arginine, and Nitric Oxide-Related Benefits

One of the more unusual aspects of watermelon is its rich supply of the amino acid, citrulline. Citrulline is an amino acid that is commonly converted by our kidneys and other organ systems (including cells that line our blood vessels) into arginine (another amino acid).

The flesh of a watermelon contains about 250 millligrams of citrulline per cup. When our body absorbs citrulline, one of the steps it can take is conversion of citrulline into arginine.

The amount of citrulline found in fresh watermelon is not enough to make it a food that can automatically improve blood pressure or affect other problems like erectile dysfunction.

But in animal studies, intake of watermelon has been shown to help support cardiovascular function, including improvement of blood flow (through relaxation of blood vessels, or what is technically called vasodilation).

Cancer prevention

Like other fruits and vegetables, watermelons may be helpful in reducing the risk of cancer through their antioxidant properties. Lycopene in particular has been linked to reducing prostate cancer cell proliferation, according to the National Cancer Institute.

Isn’t this alone enough reason to make this part of your regular diet? I think so.

Skin and hair benefits

We all want to look beautiful and what if you found a fruit that could enhance that,wouldn’t you go for it?

Vitamin A is stellar for your skin, and just a cup of watermelon contains nearly one-quarter of your daily recommended intake of it. Vitamin A helps keep skin and hair moisturized, and it also encourages healthy growth of new collagen and elastin cells, according to the Cleveland Clinic. Vitamin C is also beneficial in this regard, as it promotes healthy collagen growth.

Digestion

Of course without saying much, we all know that due to the water content and some nutrients in watermelon, it helps the digestion and keeps your system free from sluggish movement. The watermelon contains fiber, which encourages a healthy digestive tract and helps keep you regular.

Some Risks

Please just calm down listen well.I am not intending to spoil your fun now. No

Just little precautions to take. Too much of everything, they say is bad,huh?

I am aware that you have been enjoying this post since and may have even sent for the food immediately as I know it’s sold on your street.

According to livescience,If eaten in reasonable amounts, watermelons should produce no serious side effects. If you eat an abundance of the fruit daily, however, you may experience problems from having too much lycopene or potassium.

The consumption of more than 30 mg of lycopene daily could potentially cause nausea, diarrhea, indigestion and bloating, according to the American Cancer Society.

People with serious hyperkalemia, or too much potassium in their blood, should probably not consume more than about one cup of watermelon a day, which has less than 140 mg of potassium.

According to the National Institutes of Health, hyperkalemia can result in irregular heartbeats and other cardiovascular problems, as well as reduced muscle control.

So, there you have it all. Go ahead and enjoy your watermelon. Stay trim, fit and healthy.

If you enjoyed this article, please share on social media. Also let me know your thoughts in the comment section below.

]]>http://trimandhealthyguy.com/do-you-take-water-melon-please-read-this/feed/0How Is Meat Also “DANGEROUS” For Me To Eat?http://trimandhealthyguy.com/260-2/
http://trimandhealthyguy.com/260-2/#respondFri, 29 Jul 2016 06:06:59 +0000http://trimandhealthyguy.com/?p=260Ok .O.K. my people, I want to tell you this because I know that many people out there have told you a lot that you are not really comfortable with.

You have read some articles that got you querying a lot of things and even the ones that made you to give up that you could ever eat right. Or that you could ever be healthy as you wanted.

This is because they keep on telling you about what is bad. Bad…. Bad……

You have come to conclude that it is not really possible for you to be as healthy as is said in many of the posts you read.

It starts from the millions of restrictions to outright condemnation of almost everything that you enjoy eating. How would you survive?

One of the many troubles is MEAT.

If you are not a vegetarian, then meat certainly makes a necessary part of your daily diet, right?

How much meat should I eat to be safe?What type of meat should I be eating?What about red meat? etc etc.

Well I am here to set the record straight and get your head cleared. My intention is that after reading this, you will be armed with the most updated and well researched information on this subject. What I would like you to do though is to reply me in the comment section and tell me your thoughts.

If you are ready,Let’s roll…..

Meat is a very robust source of protein and the primary functions of proteins in the body are Repair and Maintenance of worn out tissues. They help in healing and in growth of tissues. Most of us know that proteins are the building blocks for just about everything in our body: from Energy, enzymes and hormones to bones, muscles and skin and also Transportation and Storage of Molecules.

Protein forms antibodies that help prevent infection, illness and disease. These proteins identify and assist in destroying antigens such as bacteria and viruses. The antibodies help your body to fight and prevent infections that could have invaded and bothered or even killed you

The Controversy and The Truth

Does eating red meat increase the risk of dying from heart disease or cancer?

It’s a question that keeps coming up, fueled by research and high-profile campaigns by advocacy groups on both sides of the debate.

But many studies have found similar links. Another one that followed more than 72,000 women for 18 years found that those who ate a Western-style diet high in red and processed meats, desserts, refined grains, and French fries had an increased risk of heart disease, cancer, and death from other causes.

Now, picture a wild cow on a field 10.000 years ago, roaming free and chewing on grass and various other edible plants.

The meat from this animal is completely different from the meat derived from a cow that was born and raised in a factory and fed grain-based feed. It may also have received growth-promoting hormones and antibiotics.

Today, some of our meat products go through even more processing after the animals are slaughtered… they are smoked, cured, then treated with nitrates, preservatives and various chemicals. Some of these chemicals become the causes of some health issues in our system later.

What about red meat?

Meats that are red when raw are defined as “red” meats. Includes lamb, beef, pork and some others.White Meat: Meats that are white when cooked are defined as “white” meats includes meat from poultry like chicken and turkey.

In nutritional science, red meat is defined as any meat that has more myoglobin than white meat, white meat being defined as non-dark meat from chicken (excluding leg or thigh), or fish. Some meat, such as pork, is red meat using the nutritional definition, and white meat using the common definition.

For heart disease, the answer is pretty clear. Some red meats are high in saturated fat, which raises blood cholesterol. High levels of LDL cholesterol increase the risk of heart disease. Red meat refers to all types of mammalian muscle meat, and includes the following:

beef

veal

pork (not the “other white meat” after all, apparently)

lamb

mutton

goat

horse

When it comes to cancer, the answer is not so clear. Many researchers say it does raise the risk, especially for colorectal cancer.It means cancer of the rectum and anus.

A recent National Institutes of Health-AARP study of more than a half-million older Americans concluded that people who ate the most red meat and processed meat over a 10-year-period were likely to die sooner than those who ate smaller amounts

This is another aspect of the meat problem you have heard so often.

When meat is cooked at a high temperature, it can form harmful compounds. Some of these include Heterocyclic Amines (HAs), Polycyclic Aromatic Hydrocarbons (PAHs) and Advanced Glycation End-Products (AGEs).

These substances can cause cancer in animals. But this doesn’t just apply to meat; other foods can also form harmful compounds when heated excessively. Here are some tips to make sure your meat doesn’t form these harmful compounds:

Use gentler cooking methods like stewing and steaming instead of grilling and frying.

Minimize cooking at high heats and never expose your meat to a flame.

Do not eat charred and/or smoked food. If your meat is burnt, then cut away the charred pieces.

If you marinate your meat in garlic, red wine, lemon juice or olive oil, it can reduce HCAs significantly.

If you must cook at a high heat, flip your meat frequently to prevent it from getting burned.

What is Lean Meat?

Lean meats are meats with a relatively low fat content. Remember what we said above about some meat having a high amount of fat that is harmful to health?

Skinless chicken and turkey and red meat, such as pork chops, with the fat trimmed off are examples of lean meat.

The fat on a pork chop accounts for about two thirds of its fat content and the skin on chicken can account for 80 per cent of its fat content.

This is why you hear experts talk about eating “skinless chicken”. It is simply to remove the fat.

What comes to mind when you think “lean meat?” Chicken? Turkey? They’re all good choices, but you might be relieved to know they’re not your only options when eating lean and mean!

According to the United States Department of Agriculture (USDA), lean meat is any serving of meat (3 ounces – about the size of a deck of cards) with less than 10 grams total fat, 4.5 grams saturated fat and 95 milligrams cholesterol. Extra lean meat has less than 5 grams total fat, 2 grams saturated fat and 95 milligrams cholesterol.

However, I would tell you not to bother your head too much about the calculations and get stressed about how to know what quantity to eat or not. Simply know which ones are lean and take them moderately. You don’t need to eat a bowl of meat daily to be healthy.

And eating a lot of meat especially at public restaurants doesn’t make you look rich. It may insinuate that to some minds but you are killing yourself.

What about white meat?

White meat includes chicken and fish, while red meat refers to beef, pork, venison and some other varieties of game. The United States Department of Agriculture categorizes meats as either white or red. The department’s system is controversial because some types of fish and poultry are red when they are raw and turn white after being cooked.

Does Meat Cause Cancer?

Some observational studies link a high red meat intake to several types of cancer, including digestive tract, prostate, kidney and breast cancers However, in nearly every study, the association was between cancer and well-done meat, PAHs or HAs, rather than red meat itself. These studies indicate that high-heat cooking had a very strong effect.

Of all cancers, colon cancer has the strongest association with red meat intake, with dozens of studies reporting a connection.

In a 2011 analysis of 25 studies, researchers concluded that there was insufficient evidence to support a clear-cut link between red meat and colon cancer.

Many people claim that eating meat raises cancer risk. However, this largely depends on the type you eat and how it’s cooked. While red meat cooked at high temperatures may increase cancer risk, white meat doesn’t seem to. In fact, one study found that poultry consumption was linked to a reduced risk of colon cancer, even when cooked to the point of charring

What is it about red meat that is so bad for us? Observational studies can detect a correlation between dietary patterns and health outcomes, but they cannot prove causation, nor can they provide much information about the mechanism by which certain foods, including red meat, may promote or undermine health.

Some studies have linked red meat to serious health conditions and some of these have been recorded, hence care is needed to follow instructions.

Summary: I know that this is a problem for many of people and this may include you that are reading this right now.That’s why i have done this research to get the real information to you so you can finally rest and enjoy your life.

Meat is good and supplies a lot of nutrients needed by the body to function properly. However, like every other thing in life, moderation is the key in order to stay safe and out of trouble.

From the numerous researches conducted, there is still a strong link between saturated fats and several problems in the human body and since some types of meat, as mentioned above contain much saturated fat, the wise decision should be to avoid them.

Stick to the safer ones, and also eat in moderation. Again, you can supplement with plant proteins which have been found to be super healthy and even able to prevent certain dangerous disease.

P.S: Please leave your comments below and let us know your thoughts on this article.I Also urge you to share on your social media

]]>http://trimandhealthyguy.com/260-2/feed/0Do You Use Vaseline? Please Read This!http://trimandhealthyguy.com/never-use-vaseline-again/
http://trimandhealthyguy.com/never-use-vaseline-again/#respondWed, 20 Apr 2016 08:48:06 +0000http://trimandhealthyguy.com/?p=222Did I just say Vaseline? The Vaseline that is almost a panacea to every skin problems. Yes. From minor bruises to burns, sprained ankles, dry skin, cracked lips (harmattan destroyer) and plenty other beautiful uses. Vaseline is NOT the problem,your lotion and cream are your problems.

But what is this guy really talking about?

Please continue reading.

I meant you should STOP USING THAT BODY CREAM that “tarnishes your image” which you may not even know.

I am writing this to help you figure out what’s wrong with your skin, what you are doing wrong and what you MUST do if you want to look good again.I am also writing in response to requests I get from readers of my blog asking for suggestions about their skin problems and body lotions to use.

I didn’t mean our beloved Vaseline that has been helping mankind for ages now.

Your body cream or lotion, the ones you bought with your hard earned money may be the major culprit causing you to spend more money to treat yourself or, to correct the harm it has caused. If opening up your cosmetics bag feels akin to crossing a minefield because you’re never sure which product might trigger an itchy rash or painful breakout, it’s time to get a better handle on your beauty allergies.

The products you use can cause either some irritant or allergic reactions. Both issues are not to be taken lightly as the skin is an important organ and can easily be damaged.

The beauty products most likely to cause skin reactions include bath soaps, detergents, antiperspirants, eye makeup, moisturizers, shampoos, long-wearing lip stains, nail polish (especially those that have formaldehyde), and fingernail glue containing methcrylate.You can get a pen and paper to note down these chemicals mentioned here because you will need to check if your products have them.

Hair dyes can also cause skin reactions, especially those containing p-phenylenediamine as well as ammonium persulfate used to lighten hair.

How would I know if my cream is the problem?

I will give you some clues to help you detect what could be causing your skin problems and how to avoid it. Please read carefully. However, I’d also like to state that all skins are not the same, hence two people using the same product may not react same way. One may not even react at all.

There are certain scientifically known chemicals or preparations that can cause allergies or irritations(and these reactions come in different ways, including darkening or bleaching). The first thing you need to do is to know them and check if they are contained in whatever you’re using,what you used or have been using. What are they?

1.Triclosan:

Flu season and the ongoing swine flu epidemic have made hand-washing a frequent ritual, and in some cases, it’s the soap that causes the itchy rashes creeping up on palms and fingertips. If your hands are inflamed, steer clear of any soaps or sanitizers with this antibacterial agent. We all recall Ebola and how many times one needed to wash hands. It later became a habit and some folks still go about with sanitizers and other products. Please check.

While most beauty products won’t include this ultra-common makeup, skin, and haircare preservative on the ingredient list, many will have a formaldehyde-releasing agent like imidazolidinyl urea or quaternium 15, which can be equally reactive. Therefore, those who experience an allergy or irritation to formaldehyde actually have a list of names to be on the lookout for.

After you polish your nails, there is a day or two when the finish is not rock hard, and that’s when formaldehyde may be released. Your hands may not show redness because that skin is tough, but when you touch your eyes while washing or moisturizing, you can end up with dermatitis there.

4.Retinoids:

Most dermatologists will concur that despite a laundry list of antiaging and acne-fighting benefits, retinoids are also a classic irritant. “They make your skin more sensitive to the sun in the summer and more prone to dryness in the winter.What really matters is the net concentration that you apply to your skin.

Using something weaker more often is better than something stronger that can only be tolerated a few times per week. If you want your antiaging without the red, raw skin, put on your retinoids for 15 minutes at night, then wash it off with a mild cleanser.

5.Aluminum Compounds

If your armpits get red or start to peel every time you roll on your antiperspirant, you may be allergic to the aluminum compounds in most of them, says Joshua Zeichner, MD, director of cosmetic and clinical research in the dermatology department at Mount Sinai Medical Center in New York City. Unfortunately, the more powerful your wetness protection, the more likely you are to have a reaction.

A plasticizing ingredient commonly listed as DBP or di-n-butyl phthalate, it is used most often in the beauty world to give nail polishes increased pliability. Considered to be a potential carcinogen and possible cause of birth defects, allergic rashes and eczema, they are already banned in Europe. When shopping for lacquers, look for phthalate-free formulas. Neither Zoya nor Spa Ritual has ever used the ingredient in its lines, while Essie, OPI, and Sally Hansen altered their formulations in recent years to get rid of it.

Medically, hydroquinone is used for lightening freckles, age spots, and other skin discolorations associated with pregnancy, skin trauma, birth control pills, or hormone replacement therapy. It may also be used for other conditions as determined by your doctor.

Hydroquinone cream is a skin-bleaching agent. It works by inhibiting an enzyme reaction in skin cells. If you are planning to become pregnant or are breast-feeding, you should not use it. You should also protect your skin from the sun during and after the use of hydroquinone cream. But looking at our people, you notice that some of these bleachers would use the cream and trek in the sun from CMS to Ojuelegba, causing severe damage to their skin. Limit sun exposure, use a sunscreen, and wear protective clothing to cover the treated areas.

9. Emollients

“Emollients are ingredients designed to feel good on your skin,” says Perry Romanowski, a cosmetic chemist and co-founder of BeautyBrains.com. “But many of them can cause breakouts, especially for acne-prone skin.” The list of emollients to be wary of includes lanolin, coconut butter, cocoa butter, isopropyl palmitate, isostearyl isosterate, and myristyl lactate.

10. Sulfates

Sodium laureth sulfate and sodium laurel sulfate are detergents used in everything from shampoo and body wash to baby soap — so if you’re experiencing chronic eye and/or skin irritation, you may want to try giving these products a break. These products cause drying of skin and hair and can also cause eye irritation.

Check the label. Look for products with the fewest ingredients. This will make a bad reaction less likely.

Do a patch test first. Before you start to use a new product, place a small amount on the inside of your elbow and wait 48 to 72 hours. If you notice no redness, swelling, itching, or burning on that spot, it’s OK for you to use.

Spritz the smart way. Always put fragrance on your clothes, not your skin. You’ll be less likely to have a skin reaction to it. It also helps prevent the fragrance from having a bad reaction with other products you use.

Stop and soothe. If your skin reacts badly to a beauty product, stop using it immediately. You can sometimes use an over-the-counter hydrocortisone cream to help ease inflammation. In some cases, you might need a prescription-strength cream.

If this information has helped you in any way, do not keep it to yourself alone. Please use the share button and tell your friends about it.

Do you need more discussions on this? Head over to my blog and let us talk.

]]>http://trimandhealthyguy.com/never-use-vaseline-again/feed/05 Serious Reasons Why You Need To Monitor Your Weighthttp://trimandhealthyguy.com/5-serious-reasons-why-you-need-to-monitor-your-weight/
http://trimandhealthyguy.com/5-serious-reasons-why-you-need-to-monitor-your-weight/#respondTue, 19 Apr 2016 12:46:57 +0000http://trimandhealthyguy.com/?p=196When the issue of weight loss and weight control comes up,you may be compelled to dismiss it as trivial.

I do not blame you though because we are bombarded by a deluge of information daily.

Some are correct,others are not.And one of the areas where you find a lot of wrong information is about weight loss.

When I talk about weight control,i am not always mainly concerned ONLYabout your COSMETIC appearance;I am concerned about that BUT ,much more concerned about the health implications for YOU.Please note that these points aren’t MY OPINION but as a professional health worker,I know it and I may also need to refer you to Center for Disease Control (CDC) for more information.

The health effects of overweight are very weighty.Most of the effects are serious and can cause serious morbidity and dead,hence my reasons for always writing on the need for you to watch your weight and also why i give out simple tips that will help you to lose weight,control it or prevent gaining excess weigh.There are others but i am limiting this post to 5 only.

Here are just 5 main reasons you need to act NOW about your weight issues:

1.Coronary Heart Disease

As your body mass index rises, so does your risk for coronary heart disease (CHD). Coronary heart disease is a condition in which a waxy substance called plaque (pronounced as plak) builds up inside the coronary arteries. These are the main arteries that supply oxygen-rich blood to your heart.

Plaque can narrow or block the coronary arteries and reduce blood flow to the heart muscle. This can cause angina or a heart attack. (Angina is chest pain or discomfort.)

Obesity also can lead to heart failure. This is a serious condition in which your heart can’t pump enough blood to meet your body’s needs.

2.Type 2 Diabetes Mellitus

Now that is scary and at the some time,sounds like it cant happen to you,huh?But it has happened to many people including some people you know.The only thing is that you didn’t know the causes of their problems.That is what i want to tell you now.

Diabetes is a disease in which the body’s blood glucose, or blood sugar, level is too high. Normally, the body breaks down food into glucose and then carries it to cells throughout the body. The cells use a hormone called insulin to turn the glucose into energy.

In type 2 diabetes, the body’s cells don’t use insulin properly. At first, the body reacts by making more insulin. Over time, however, the body can’t make enough insulin to control its blood sugar level.

Diabetes is a leading cause of early death, coronary heart disease(CHD), stroke, kidney disease, and blindness. Most people who have type 2 diabetes are overweight.Researched fact and scientifically proven.

3.Cancer

Yes.You read correctly! CANCER! Actually several high powered and expensive researches have been conducted over the years and and many of them pointed to the fact that some cancers could be linked to being overweight.Being overweight or obese raises your risk for colon, breast, endometrial, and gallbladder cancers.I know that no one wants to hear this,including you my dear reader but,I have to say it because i want you to be free from all of them.

4.Reproductive Problems

Your fertility can be affected by your weight and i know you don’t want to take this one lightly.Certainly.Obesity can cause menstrual issues and infertility in women.

5.Stroke

Being overweight or obese can lead to a buildup of plaque in your arteries. Eventually, an area of plaque can rupture, causing a blood clot to form.

If the clot is close to your brain, it can block the flow of blood and oxygen to your brain and cause a stroke. The risk of having a stroke rises as body mass index (BMI) increases.

How Can I Lose weight Then?

Let’s talk.Have you downloaded my FREE BELLY FAT EXERCISE BOOK? The best way to lose weight is to use more calories than you take in. You can do this by following a healthy eating plan and being more active. Before you start a weight-loss program, talk to your doctor.

Safe weight-loss programs that work well:

Set a goal of slow and steady weight loss — 1 to 2 kg per week

Offer low-calorie eating plans with a wide range of healthy foods

Encourage you to be more physically active

Teach you about healthy eating and physical activity

Adapt to your likes and dislikes and cultural background

Help you keep weight off after you lose it

With these measure,you will be able to shed excess or dangerous weight,and also be able to prevent accumulation of the dangerous calories that would alter your health.DOWNLOAD MY FREE EXERCISE BOOK HERE.

Getting in shape,becoming trim, and fit isn’t just for you to look nice,though it is one of the strongest reasons for many people.

But my emphasis all the time is that keeping fit(even if you are overweight or on the plus size area),is to ensure that you are HEALTHY,that you have good circulation all the time,that you ate alert and fully inspired to fave your day to day activities.

Then the major importance is not caring about your body and your health,in form by keeping fit and eating healthy would eventually bring serious illnesses which are highly avoidable.

Keeping off fat from your waistline and having a normal or flat tummy is achievable and my favorite exercise which works marvelously for me and millions of people is the CRUNCH.

Most of these are clearly explained in my short manual which you can download for free by checking the link at the top of this page.

Below is a list of crunches you can do for a flat tummy and to shed excess fat from your waistline.

1..Bicycle Crunches( I like this a lot)– Lie on your back with your knees bent and hands behind your head. Raise your knees into the air. Movement: Exhale as you alternately bring your elbows towards the opposite knee while crunching your upper body off of the floor. Inhale as you lower your legs back down to the starting position. Repeat as required.
Lying leg raises – Lie on your back with knees slightly bent and legs perpendicular to floor. Raise your legs straight up. Movement: Exhale as you lift your hips off of the floor and press your legs up as high as you can pressing your heals toward the ceiling. Inhale as you slowly return your legs back down to the starting position. Repeat as required

2..Long arm crunches:( we all did this in elementary schools)

Lie on your back with your knees bent.
This time your arms will go straight, extended above your head. Throughout the reps, your arms should remain straight above your head
Now, lift your back or upper body off the floor to crunch. Make sure your feet remain flat on the floor while you crunch. Get back to the initial position.Repeat

3… Regular or Normal Crunches

You don’t really need to think too hard to do regular crunches. Lie flat on a floor mat, put your hands behind your head and raise yourself up while putting pressure on your abdomen. Repeat it as many times as you can endure. The pressure on your abdomen works on your abdominal muscles to build,tone and get them burn off fat there and keep your abs flat. I believed many of us can do this.

4… Twisted Crunches.
We see footballers do this a lot so it is easy to understand.
Lie flat on a floor mat and raise yourself to the right first and then the left. The twisted crunch works on the muscles on the side of your stomach.

5… Reverse crunch
For this one, you can have your hands behind your head (more challenging) or under your lower back. Bring your legs up and try to lift your hips to press your toes towards the ceiling.

PS: If you have any back problems, you may consider other exercises apart from this or see your doctor before commencing.

We value your feedback,and questions.Drop your comments below and also join our newsletter by subscribing with the form on this site.

]]>http://trimandhealthyguy.com/surefire-exercise-for-flat-tummy-and-slim-waistline/feed/0Why You Should Take Folic Acid If You Are Pregnant.http://trimandhealthyguy.com/why-you-should-take-folic-acid-if-you-are-pregnant/
http://trimandhealthyguy.com/why-you-should-take-folic-acid-if-you-are-pregnant/#respondSun, 06 Mar 2016 23:55:49 +0000http://trimandhealthyguy.com/?p=164Do You Take Folic Acid?

Many of our people usually neglect their drugs given at the hospitals or prescribed by the doctors,not only when they are pregnant but when they are sick and feel that they are getting better.

Some pregnant women,especially those who have had babies before,usually believe that they already know everything and so some things they are told at the antenatal clinics don’t make much meaning again.One of such is the faithful taking of the tiny yellow tablet called folic acid.

It is recommended that any woman of childbearing age should be taking folic acid.

Why is it important to take folic acid during pregnancy? I’m writing to get you informed and I’d like you to tell others and also share this information on your wall.

1. Taking folic acid helps to prevent malformations which research has named to include cleft lip and palate and heart defects.

2.Prevents incomplete development of major parts of the brain known as anecephaly.

3.It prevents neural tube defectswhich are very serious when they happen.Example is Spina Bifida,and most of these happen in the first trimester(12 weeks),most times even before a woman knows that she is pregnant ,hence the need to start taking folic acid before you get pregnant.

4.Folic acid aids rapid and proper development of red blood cells.It is very important for the production, repair and functioning of DNA,hence taking enough of folic acid help to make enough cells and prevent anemia.

5. Pre-eclampsia(Hypertension in pregnancy) is a very serious condition that is dreaded by any pregnant woman because of the danger.Folic acid helps to prevent it.

Please these foods should not replace your supplemental folic acid. Even as you eat them,make sure you that you are still taking your folic acid tablets as prescribed.

Be Fit Be Trim,Be Healthy.

]]>http://trimandhealthyguy.com/why-you-should-take-folic-acid-if-you-are-pregnant/feed/0Can I Reduce My Breast Size By Exercise?http://trimandhealthyguy.com/can-i-reduce-my-breast-size-by-exercise/
http://trimandhealthyguy.com/can-i-reduce-my-breast-size-by-exercise/#respondSun, 09 Aug 2015 18:45:51 +0000http://trimandhealthyguy.com/?p=90I get numerous questions about many issues and I try to be as accurate as possible in presenting researched and authentic health information that would help everyone to know and do the right thing to stay trim, fit and healthy.

Please keep the questions coming.

Here we are going to talk about how to reduce the size of the breasts for those who feel that their breast size is a little more than they like. First of all, your breast size is determined by your genetics and your percentage of body fat.

It can also get bigger in size if you are pregnant or breastfeeding as you already know.
This short article will talk about how you can reduce the size of the breasts and also maintain muscle tone and a flatter abdomen.
Like other parts of the body and also as a general pattern, your body fat will respond to a well-rounded exercise targeting all your muscles and body parts and good properly-directed foods as we always point out in articles here.

Exercise is an amazing thing. By manipulating the exercises, duration, intensity and frequency of workouts, you can reshape your body. Consistency is essential to see any significant changes in your body.

But with time a woman may be able to reduce her breast size with exercise and appropriate weightlifting.

Weightlifting!? Whaaat??

Just chill and read the simple information first.

When women hear about weightlifting they usually get scared and thoughts of looking bulky and masculine comes to their mind. They usually immediately worry that they could become bulky or big and look like wrestlers. But it’s not true. Keep reading and I will tell you the truth about weight lifting that many do not know and which you may not have heard before.

I have been asked several times how to reduce fat from a certain area of the body or from a specific part at a time but the truth is that fat reduction doesn’t work like that; you cannot remove for instance fat from the arms ONLY and those on your thighs would not be affected. However, there are exercises that target certain parts of the body, still the effects of that exercise radiates to other parts of the body. You cannot reduce fat from just one area of the body. Instead, when you exercise you burn calories, and fat reduces from all over your body over time. Depending on where you carry your weight, it may come off the breasts quickly or take a little more time and patience.

So what exercises should I do?

1. Cardio Exercises
Cardiovascular exercises are great not only for your breasts but also for general health and maintenance of a trim figure. Anything that elevates your heart rate works well.

It keeps your heart and blood vessels in good shape. Cardiovascular exercise is a very effective way to create a caloric deficit, which is necessary to reduce fat levels,decreasing breast size and trimming belly fat. Choose exercises that work the major muscle groups in your body such as brisk walking (not leisurely strolls), running, cycling, swimming, and kickboxing, dancing and rowing. For overweight or obese adults, the American College of Sports Medicine recommends exercising four or five days a week for 30 to 60 minutes, gradually increasing the duration, frequency or intensity of your exercise routine do cardio five to seven days per week. Exercise at least 30 to 60 minutes at a moderate to high intensity

2. Resistance exercises
Resistance exercise is the key to building muscle and burning fat to create a lean physique with smaller breasts and a tight stomach. Muscle burns more calories at rest than fat does, so the more muscle you have the higher your metabolism will be.
Squats, lunges, deadlifts, thrusters, cleans, bench presses and shoulder presses are all appropriate choices.
Do these 2 to 3 days in a week. It’s advised that you should always perform on alternate days to allow the muscles grow and your body to adjust. It also helps you to relax and get energized for the next time you want to exercise again.

3. Chest and stomach exercises
There are, unfortunately, no exercises that will help you to directly reduce the size of your breasts. However, exercises that tone and tighten your chest muscles, such as pushups and flyes, can help create a more lifted appearance once you have lost total body fat. For your abdominals, front planks, side planks, stability ball knee tucks, stability ball pikes and bicycle crunches will all help tighten and strengthen your stomach muscles.

You can download a free copy of specific stomach exercises and how to perform them here: http://goo.gl/ZWBQ3A

Do these at least 3 to 4 times in the week with average of 30-60 minutes each time. Just make out the time and ensure you are taking enough healthy diet comprising of proteins, fruits and vegetable.

According to Gretchen Reynolds, health writer for “The New York Times,” working out before breakfast leads to more weight loss. Eat within an hour of your workout to refuel your body.

That’s basically what I do on most of my workout days-I exercise in the mornings just after my devotions, before preparing for work or doing other things. Breakfast comes soon after that depending on my schedule.

Before I close this let me tell you some key truths about weightlifting.

Women most times fear that if they lift weights as part of physical training, they could get overly bulky and big and look as muscular as men. And I know that many women dread this kind of body. Yes. That you wanted to be trim and fit and also have a well tone body doesn’t mean you have to look like a male heavy weight wrestler. I agree with you. But you know what?
It can never happen no matter how much you train. Instead you’d just get the results you have been looking for: a well-toned, strong and trim body and as fit as a fiddle!

Physiologically you cannot be that bulky because you are a woman; your hormones are not the ones that would make you look masculine. But what about all those heavy-muscled and terrific looking women? They change their hormonal balance by taking steroids. That’s the simple truth behind the masculine and bulky look of those women. They interfere with the normal physiology and that is what makes them look the way they are but I know you aren’t going to swallow any steroid hence there is no need to fear the good outcome of your weightlifting but to be glad that you are able to do it and to get to work.

How to build your own gym
If you cannot get a gym membership or even buy the weights to use, there are many ways you can make your own beautiful and powerful gym and achieve same results you want. This is especially wonderful for people who wouldn’t want to be seen at the gym lifting weights.

1. You can use empty cans of any household item you deem fit for this. Simply fill them up with sand, pebbles, or anything you feel comfortable with or is available
2. Ensure that you are comfortable with the weights and that the materials are strong enough to hold the sand or pebbles or whatever material you want to use.
3. Empty rice bags(5kg,10 kg, etc can do),empty water cans, small paint buckets, custard buckets can be used to make weights you can use in your house. You can also use a bicycle or motorcycle tube. Cut it to desired size and fill with sand. Close the open end with a tape or sew it up or just however you can and you have a nice and safe material to train with.

Please always check to make sure that the materials you are using are safe. And ensure to check with your doctor before commencing any hard training.